IRONMAN Boulder Bike Course Reveal Party

With IRONMAN Boulder just a mere 143 days away, It’s time to reveal the bike course.

 

CMS will be hosting this special reveal party.  IRONMAN Boulder Race Director, Tim Brocious and his staff, have been working hard with the City and County of Boulder to develop an exciting and challenging course that keeps the safety of athletes, spectators and community a priority.

So, please bring your friends and questions and join 303Triathlon and IRONMAN Boulder at CMS on Friday evening.

 

Where: Colorado Multisport, 2480 Canyon Blvd, Boulder, CO 80302

When: Friday January 19, 5pm – 7pm ish with a 5:25 reveal

 

*light snacks will be available

Halo free, but a long way to go

By Herbert Krabel  From Slowtwitch.com

 

A terrible accident a few days before the 2017 IRONMAN World Championships took Brit Tim Don out of the race. The Halo (seen below) finally came off, but he is still a long way from being fully recovered. I chatted with him to see how he is doing and what is next.

Slowtwitch: Tim, how are you my friend?

Tim Don: Very happy and a bit stiff, but mostly happy. Halo free and loving it. Just unbelievable really. It has been a tough 3 months for us all, that’s for sure.

ST: The Halo time must have seemed like an eternity.

Tim: Yep it did seem like an eternity – 12 weeks to the day since the car hit me on the Queen K three days before the race. The nights were the toughest especially early on when I was not really sleeping longer than 60 minutes at a time. But onwards and upwards, it is off and I can move on to the next stage of my rehab and move a bit more as well.

ST: How did you sleep with that contraption?

Tim: Not so good to be honest, the first 3 weeks I slept in a chair, upright. As the brace came half way down my back and front, any pressure from leaning back on it put extra force on my screws, which were rather painful. At about 3 weeks I was off all the strong prescription pain killers and moved back upstairs back into a bed, but again upright with about 4 big pillows. The problem with all of these sleeping positions was my legs, they were just pooling with blood and swelling up big time even with compression socks and tights on, and it was neither good nor comfy. At about five weeks we decided to try a bed that can move up and down both for your head and legs and wow, I could sleep a full night! Still upright but as my legs were elevated they felt so much better. Now the Halo is off and within three days I was flat on my back and so happy. Simple things.

 

ST: So what is next on the road to recovery?

 

Read the complete interview here

Original 303Triathlon post from October 2017 here

Tri Coach Tuesday: Three Workouts for Motivation in the Off Season

by Julie Dunkle, Coach with D3 Multisport

Most triathletes have a long season of training and racing and after the last big race, you hopefully took a nice break. I like my athletes to take 2-3 weeks of unstructured movement. No scheduled swim bike run in Training Peaks, no need to turn workouts green. Some of my athletes go crazy, they simply want to wake up and see Training Peaks workouts and others are so relieved to see nothing pop up. I find after a few weeks most are itching to get back to routine and this is where it can be a lot of fun.

I shy away from traditional triathlon training during these months to keep the athlete engaged and fresh. I like to address the three following areas:

1. Strength

a. This is the time to work on imbalances, test your single-legged squat, deadlift and bosu ball work and see which leg needs work, I guarantee one leg is better than the other.  Work both legs but add 20% to the “weaker” leg.

b. Get strong.   Track your squats, deadlifts and big muscle group exercise and push the max.  You will be sore (yes, sore) but this is the time of year to do that, without a long run on the schedule or hard bike sessions you can and should be sore.

c. Let the strength dictate biking and running efforts.

d. Do a Functional Movement Screening and find your weakness, imbalances.  Pay the money to get the correctional exercises and add those to your daily routine.

 

2. Address your weakness

 

Most of us want to do more in the sports where we are strong.  While that is fun, is it what you need?  This is the time to do a swim, bike or run block.  Here are a few blocks I have given athletes:

a. Swim Block:  3 weeks with a minimum of 25K per week.  I give them workouts that range from 4-7,000 and let them choose how to get to 25k.  Some will do 10k one day and take a day off, others prefer 3,500 each day, some do 2 workouts a day.  By week 2, the fatigue sets in and generally by week 3 they start to see some real gains.    We keep Strength as #2 priority and biking and running take a back seat.

b. Bike Block:  3 weeks with a goal of  200-300 miles per week depending on the athlete, their available time and weather.   I mix in a few harder efforts, which are optional based on how they are feeling, the bigger mileage is attainable when they can knock out 1-2 long rides outside.   Again, strength is #2 priority and swim and run take a back seat.

c. Run Block:  3 weeks for this block which will vary depending on the athlete, their goals, durability, and base.  The focus is 3 weeks of running 6 days a week building mileage each week. For some,  the goal may be the 30/40/50-miles week, others it may be hitting key runs 2-3 times a week and then the rest is base running.    The running carries the biggest risk of injury so be careful.

 

3. 15 hours in 3 days.  This is a fun one!

1-hour swim, 3-hour bike, 1-hour run – 3 days consecutively.    Determining if this is aerobic or has specific pace, HR, power efforts will depend on the athlete and current fitness.

 

There are many, many ways to gain fitness, have fun and be ready for race season.  These are just a few I like.   My #1 goal for the off-season is DON’T GET INJURED and #2 DON’T gain more than 5% of your bodyweight.  A few pounds are okay and likely a good idea if you race lean, but not any more. than that.

Original article here

 

Weekend Preview: Team Colorado & Chilly Cheeks

Triathlon Events

Saturday Jan. 13th

 

IRONMAN Team Colorado Training Event

Louisville

 

Grab your trainer and yoga mat and join IM Boulder and 303Triathlon Staff for this great monthly event.  This week we will start with a 90 min trainer session lead by 303’s Bill Plock followed by a 45 min Mobility Yoga for Triathletes session with Yogi Jamie Wheeler or a 45 min run, your choice.

Everyone is Welcome


Chilly Cheeks Duathlon Series Race #2

Denver



Cycling Events

Thursday Jan 11th

 

USA Cycling CX National Championships

Reno, Nv


Friday Jan 12th

 

Just Us Girls!

Denver


An evening with Amy Charity – The Wrong side of Comfortable

Denver


USA Cycling CX National Championships

Reno, Nv


Friday Jan 13th

 

USA Cycling CX National Championships

Reno, Nv


Sunday Jan 14th

 

USA Cycling CX National Championships

Reno, Nv

Tri Club Tuesday: D3 Athlete competes at IRONMAN World Championships after serious waterskiing injury

From Livewell Nebraska
By Kelsey Stewart

 

When Steve Nabity first took up triathlon training, he didn’t know how to swim, and he didn’t own a road bike.

The 61-year-old has since put six Ironman competitions under his belt. He made it to the Ironman World Championships in Hawaii last year, but a stomach bug hindered his performance. In October, Nabity returned to Hawaii to compete against more than 2,000 athletes in the sport’s iconic event.

Swimming and cycling were the Omaha man’s best options after he sustained a serious waterskiing injury.

Four years ago, Nabity and a group of friends were waterskiing in Tennessee. The then 57-year-old hadn’t been on the water in a few years, but he felt confident. When the boat started moving, Nabity attempted to stand up on his skis.

Instead of gracefully slaloming across the water, Nabity ended up doing the splits. Above the sound of the boat and water, he heard a ripping sound, like a piece of paper being torn.

His friends pulled Nabity from the water. By the time they got back to the dock, Nabity had fainted from the pain. Since they were in rural Tennessee, it took over an hour for an ambulance to arrive. When it did, paramedics decided to have Nabity life-flighted to the nearest hospital.

Doctors didn’t realize the scope of the injury until Nabity returned to Omaha. He had torn all three hamstring tendons off the bone of his right leg.

After surgery, Nabity spent six weeks in a brace. Unable to bend his legs, he spent his time either standing or resting flat on a recliner. He graduated to walking carefully. Leg and hamstring lifts during physical therapy helped rebuild his strength. Doctors encouraged Nabity to pick up low-impact exercises such as swimming and bicycling. “Those are for wimps,” he told them.

But when Nabity, CEO of Accu- Quilt, cheered on his son during an Ironman race in Idaho, it set things in motion.

His goal: make it to the race series’ marquee event in Kona, Hawaii, before he turned 80. The full-distance race consists of a 2.4-mile swim, 112-mile bike ride and 26.2-mile run.

“You never know what’s going to happen on your path or your journey,” Nabity said. “This probably is not the way I would have started out with Ironman. You’re doing life and a curve ball happens. All you can do is control your effort.”

Read the full story

Winter Training: Best Snowshoe hikes in Colorado – Top 5 trails for beginners

From The Denver Post

With snow flying in Colorado’s mountains, an off-road trek can reward those who make it with stunning views of frozen lakes and waterfalls, slopes that glisten in the sun and the deep hush of wilderness.

But an enjoyable experience isn’t likely if each step is a struggle through deep snow.

Enter snowshoeing, which is among the fastest growing winter sports in the world, according to the Winter Wilds Alliance.

“If you can walk, you can snowshoe,” said Alan Apt, author of “Snowshoe Routes Colorado’s Front Range.”

“It doesn’t require special skills like skiing does,” Apt said. “And unlike skis, you’re not going to kill yourself going downhill, or slide backwards going uphill. There is a minimal learning curve.”

People have relied on snowshoes to cross deep, snowy terrain for thousands of years.

Snowshoes spread the wearer’s weight evenly across a large, flat surface area so the foot doesn’t sink into the snow, and provide “flotation,” a quality that, coupled with spikes to grip the snow, allows for hiking and climbing, according to outdoor retailer REI.

“Don’t be overly ambitious that first time out. Do something short and easy and make it a fun trip. If it is a death march,” Apt said, “they won’t want to go back out. If the snow is deep and fresh, it’s good, but it takes more energy and can be challenging.”

For a wilderness adventure, Apt suggests the trails that lace Rocky Mountain National Park. For one thing, “there are three ranger- led snowshoe hikes each week.” The park also offers a beginner showshoe from 1 to 3 p.m. on Saturdays through March 4, at the Kawuneeche Visitor Center. (Reservations required.)

 

5 hikes for beginner snowshoers

1. Sprague Lake – Rocky Mountain National Park

This flat, half-mile trail circles the lake, which lies in the shadow of magnificent peaks. “This will make a good family outing,” Apt said. Access the trail from Bear Lake Road on the east side of the Rocky Mountain National Park.

2. Bear Lake – Rocky Mountain National Park

Bear Lake offers scenic lake views at 9,475 feet. The trail is just over a half mile and runs near the base of Hallett Peak and Flattop Mountain. There is a slight elevation gain, but overall it is an easy hike, Apt said.

Find the trail at the end of Bear Lake Road in Rocky Mountain National Park.

3. Mud Lake – Boulder County Open Space

This small Boulder County Open Space park north of Nederland has good beginner snowshoeing trails. There are two short loop trails— the 0.8 mile Tungsten Loop and the 1.1 mile Kinnikinnick Loop— and the 1.5 mile out and back Caribou Ranch Link.

“You can go around on a very easy short outing, or go up on the hills. The trail is well marked and heavily used, so you’re not likely to get lost,” said Apt, who lives in the area. Find the trailhead off of Colorado 72, aka Peak to Peak Highway.

4. Echo Lake Park – Denver Mountain Parks

This Denver Mountain Parks trail system gives snowshoers an easy, flat and smooth trek near Echo Lake at the base of Mount Evans. Find the trailhead by taking exit 240 off of Interstate 70 near Idaho Springs and then following Colorado 103 to parking just north of the Mount Evans entrance station.

5. Hidden Valley – Rocky Mountain National Park

At this reclaimed ski area tucked into Rocky Mountain National Park, recreational trails head up the valley. For beginners, it’s best to go when trails are already packed in— not first thing in the morning after a storm. Find the trailhead just past Beaver Ponds on Trail Ridge Road, which is closed for the season a few miles ahead at Many Parks Curve. Distance: go out as far as you like, then come back.

Other places to look for a trail:

• Snowshoes.com lists events as well more than 3,300 trails nationwide in a clickable map.

• The Breckenridge and Frisco Nordic centers each have more than 12 miles of snowshoe trails. Rentals and tours are available.  breckenridgenordic. com or townoffrisco.com

• Devil’s Thumb Ranch near Tabernash has more than 12 miles of marked snowshoe trails.  devilsthumbranch.com

• Leadville and Lake County have a groomed trail network that includes the Mineral Belt Trail as well as a network at the Mount Massive Golf Course and a snowshoe trail to Interlaken in Twin Lakes. leadvilletwinlakes.com

 

Complete article here

It’s all in the Timing: Wall Street Journal reports time of day key to training success

How to Be Healthier, Happier and More Productive: It’s All in the Timing

Morning exercise may burn 20% more fat than later, post-food workouts.

The Wall Street Journal

Resolution: Get more exercise. It’s the most common New Year’s resolution. But when is the best time to hit the gym? Science has some answers, and most of them depend on the nature of our exercise goals.

 

Schedule exercise in the morning if you want to:

Lose weight. When we first wake up, having not eaten for at least eight hours, our blood sugar is low. Since we need blood sugar to fuel a run, morning exercise will use the fat stored in our tissues to supply the energy we need. (When we exercise after eating, we use the energy from the food we’ve just consumed.) In many cases, morning exercise may burn 20% more fat than later, post-food workouts.

Boost mood. Cardio workouts—swimming, running, even walking the dog—can elevate mood. When we exercise in the morning, we enjoy these effects all day. If you wait to exercise until the evening, you’ll end up sleeping through some of the good feelings.
Keep a routine. Some studies suggest that we’re more likely to adhere to our workout routine when we do it in the morning. So if you find yourself struggling to stick with a plan, morning exercise, especially if you enlist a regular partner, can help you form a habit.

 

Exercise in the late afternoon or evening if you want to:

Avoid injury. Studies have found that injuries are less common in workouts later in the day. Our body temperature reaches its high point in the late afternoon and early evening, and when our muscles are warm, they’re more elastic and less prone to injury.

Perform your best. In a 2015 study (01639-X) of 121 athletes, Elise Facer-Childs and Ronald Brandstaetter of the University of Birmingham found that individual performance can vary by as much as 26% based solely on time of day—and that performance typically peaks between 10 and 12 hours after awakening. So working out in the afternoons can help you sprint faster and lift more. Lung function is highest this time of the day, so your circulation system can distribute more oxygen and nutrients. This is also the time of day when strength peaks, reaction time quickens, hand-eye coordination sharpens, and heart rate and blood pressure drop. In fact, a disproportionate number of athletic records, especially in speed events, are set in the late afternoon and early evening.

Enjoy the workout a bit more. People typically perceive that they’re exerting themselves a little less in the afternoon even if they’re doing exactly the same exercise routine as in the morning, according to the American Council on Exercise.

Read the full article here

Carbs Not the Enemy: CU Boulder physiologist shares key to weight loss, metabolic health

From the Daily Camera

Inigo San Millan has good news and bad news for those determined to make this the year they get healthy and shed some pounds: carbs are not the enemy, but you and your well-worn couch need some time apart.

The physiologist and University of Colorado director of the Sports Performance Program’s research found success in weight loss and fending off cardio-metabolic diseases lies in metabolic flexibility.

“Metabolic flexibility is the ability for your body to quickly switch back and forth between fat and carbs, efficiently using whatever fuel sources you throw at it,” San Millan said.

 

Read the full story here

Pro Qualifying for IRONMAN 140.6 and 70.3 World Championships returns to Slot-Based Allocations for 2019

TAMPA, Fla. (December 20, 2017) – Beginning with the 2019 qualifying year for both the IRONMAN® World Championship and IRONMAN® 70.3® World Championship, the KPR and 70.3PR will no longer be used as the qualifying systems for the professional field. The current points-based system will be replaced by and return to a slot qualifying system. The change aligns with the global age-group system with qualifying slots being allocated to IRONMAN and IRONMAN 70.3 events on the global pro calendar for the respective world championship races.

The guaranteed base slot allocations will be equal for both male and female professional athletes, with additional slots being allocated and distributed to events based on the number of professional starters. The Regional Championship events will be assigned the greatest number of qualifying slots of any event on the pro circuit. Each qualifying IRONMAN or IRONMAN 70.3 event will have at a minimum one men’s and one women’s professional slot.

For the global 2019 IRONMAN professional calendar, the number of IRONMAN World Championship slots is expected to be approximately 100, similar to the current total allocation. Based upon the global 2019 IRONMAN 70.3 professional calendar, the current two-day format of the IRONMAN 70.3 World Championship could allow for up to 170 professional athletes split between the days.

The five-year World Champion exemption will remain in effect, with the addition of a one-year exemption for IRONMAN World Championship podium finishers and a reciprocal exemption invitation to the IRONMAN 70.3 World Champion. All exemptions remain subject to completion of a validation race and remain additional to the guaranteed allocations to qualifying events.

“Finishing atop the podium at an IRONMAN or IRONMAN 70.3 event is a great accomplishment and the reward for that should be a place at the starting line at the World Championship events,” said Andrew Messick, Chief Executive Officer for IRONMAN. “The return to the slot system celebrates our champions and IRONMAN host communities around the world and changes the focus squarely back to recognizing great performances on race day. If you win you are in, and athletes will no longer need to calculate how to plan their race schedule to qualify.”

Qualifying for the 2019 IRONMAN World Championship in Kailua-Kona, Hawai`i will begin on September 9, 2018 with slots being awarded at IRONMAN Wisconsin and IRONMAN Wales.

Qualifying for the 2019 IRONMAN 70.3 World Championship in Nice, France will begin on July 8, 2018 with slots being awarded at IRONMAN 70.3 Jönköping and IRONMAN 70.3 Ecuador.

The KPR and 70.3PR Pro qualifying systems remain in effect with respect to qualifying for the 2018 IRONMAN® World Championship and 2018 IRONMAN® 70.3® World Championship.